Using Weight Loss Medication? Here’s How to Build On A Strong Foundation

Thought For The Week

Over the past year, weight loss medications like Ozempic, Wegovy, and Mounjaro have gained considerable attention in the health and fitness world. Originally developed to treat type 2 diabetes, these drugs help people lose weight by mimicking the hormone GLP 1, which regulates blood sugar levels and appetite. There’s absolutely no doubt that these medications work, and for some, they can deliver life-changing results. But overweight and obesity are complex conditions influenced by a myriad of interrelated factors—upbringing, physical and social environment, genetics, and so much more—making each presentation of overweight/obesity unique to the individual. While weight-loss drugs might work in a band-aid kind of a sense, they don’t automatically address the internal patterns, habits, or beliefs that play a significant role in someone’s health journey. But if those underlying issues aren’t explored and supported in conjunction, then the physical changes that occur with the aid of weight loss drugs might not lead to long-term health or wellbeing.

Exercise Tip

When it comes to exercise, weight loss drugs can offer a helpful window of opportunity. By reducing appetite and supporting initial weight loss, they can make you feel more physically able, confident, or motivated to get moving—especially if you’ve struggled with pain, fatigue, or low self-esteem in the past. But the drugs themselves don’t build strength, improve mobility, boost cardiovascular fitness, or enhance mental wellbeing. They don’t teach you how to enjoy exercise, find consistency, or connect with your body in a positive way. That’s where training comes in! Meaningful, sustainable change happens when you not only lose weight, but also build a foundation of physical fitness, strength, confidence and habits that can support you for the long-term.

Try this: Build your why beyond the scale and start celebrating the non-scale wins. Health, energy, independence, mental clarity—these are goals that medication can’t give you, but movement can help you achieve. Notice better sleep, fewer cravings, improved mood, or being able to carry the groceries without stopping—these everyday things really matter.

Nutrition Tip

Nutrition is another key area where weight loss drugs can influence behaviour, often by reducing hunger or changing how you might experience cravings. This can make it easier to eat less in the short term and it provides a valuable window of opportunity to build healthier eating habits without the constant battle with appetite, food noise, or emotional eating. But while the medication may support reduced intake, it doesn’t automatically teach you how to nourish your body, what fuels you best, or why certain food patterns and behaviours exist in the first place. Long-term health isn’t just about eating less—it’s about understanding your needs, creating balance, and building a sustainable, positive relationship with food.

Try this: Use the window. If you're finding it easier to say no to overeating right now, lean into that opportunity to explore what mindful, balanced eating could look like for you. A simple but effective starting point might be to prioritise protein and fresh fruit and vegetables to give your body plenty of nutrients and aid good health.  

Links & Resources

Recipe: Try my recipe for this summery salad packed full of protein and veg. Great to keep you feeling fuller for longer and with a diverse range of vitamins and minerals it’ll help keep you healthy too.

App: Ate Food Journal is a visual food diary app that promotes mindful eating (rather than counting calories) by encouraging you to reflect on how and why you’re eating.

Research paper: If you’re after the science, this 2024 paper by Gul et al provides a comprehensive review of the role of GLP-1 agonists in weight management and their effect on metabolic parameters including blood glucose, cholesterol, and blood pressure.

Inspirational Quote

"Wellness is the complete integration of body, mind, and spirit."

Agota Nawroth